Anaemia Prevention Diet

Those most at risk of anaemia due to iron deficiency are menstruating or pregnant women,
vegetarians who don't eat animal products, and athletes who place their bodies under stress.

The Diet

A diet that helps prevent anaemia is high in:
• Animal sources of iron (e.g. red meat, poultry, fish and eggs)
• Plant sources of iron (e.g. green leafy vegetables, nuts, seeds, wholegrain breads and cereals and dried beans and lentils)
Eating these plant sources with foods rich in vitamin C, such as oranges, tomatoes, red capsicum and kiwi fruit, enhances iron absorption.
To avoid id anaemia due to vitamin B12 deficiency, you u need to eat:
• Animal products such as beef and poultry, which are excellent sources of vitamin B12. People who don't eat animal products (eg. vegetarians) should eat foods that are fortified with B12 or should ask their doctor or health professional about supplements.
To avoid id anaemia due to folate deficiency, you u need to eat:
• Foods that are rich in folate, such as liver, yeast, asparagus, oranges, legumes, corn, beans, broccoli and fortified grain products.

Sample daily diet - Breakfast

1 glass orange juice
2 wheat biscuits (cereal) with low-fat milk
2 slices of wholegrain toast with margarine and Vegemite/Marmite
Snack
1 orange
2 oat/Anzac cookies
1 herbal tea

Lunch

1 tomato omelette
1 mixed salad
1 wholemeal roll

Snack

1 tub of low-fat yoghurt
1 apple

Dinner

1 medium grilled fillet steak
1 serving of ratatouille
1 serving of corn on the cob
1 serving of low-fat rice pudding

Recipe - Ratatouille

1 small onion
1 clove of garlic
½ red capsicum
2 tomatoes
½ medium zucchini
6 mushrooms
½ small eggplant
2 tablespoons olive oil
2 tablespoon of tomato paste
Dash of black pepper

Wash and cut vegetables into small pieces. Heat olive oil in pan and add garlic, onion, other vegetables and tomato paste. Stir-fry for approximately 20-25 minutes on low-to-medium heat. Add black pepper and serve.